How to Do Hammer Curl

Learn how to do the Hammer Curl with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: Dumbbells

Muscles worked

biceps, forearms

How to do it: step by step

1. Stand tall holding a dumbbell in each hand, palms facing each other.
2. Pin your elbows to your ribs.
3. Curl the weights up toward your shoulders, keeping palms facing in.
4. Squeeze at the top.
5. Lower slowly back to the start.
6. Alternate arms or do both at once, without swinging your torso.

Tips

• Hammer curls hit the forearms and the brachialis under the bicep.
• Keep your wrists neutral, not cocked back.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

Back to all exercise guides

Frequently asked questions

What muscles does the Hammer Curl work?

The Hammer Curl mainly works the biceps, forearms.

How many reps of the Hammer Curl should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Hammer Curl good for beginners?

Yes. The Hammer Curl is beginner friendly, so start with light effort and focus on form before adding reps.